Scientists Prove Once-Weekly Brisk Interval Walk Can Melt Belly Fat As Effectively As Thrice-Weekly Workouts

Once-Weekly Workout Discovery

Researchers at HKUMed conducted a large clinical trial involving 315 overweight adults with central obesity between 2021 and 2024. Participants were divided into three groups: one performed a single 75-minute brisk interval walk weekly, another spread the same total time across three sessions, and a control group attended health education sessions.

Results showed that both exercise groups experienced similar reductions in belly fat and improvements in cardiorespiratory fitness, proving that once-weekly interval walking can rival the traditional thrice-weekly recommendation.

Why Interval Training Works

Interval training alternates short bursts of vigorous activity with slower recovery periods. This method is more time-efficient than steady moderate exercise and is particularly effective at reducing visceral fat, the dangerous fat stored around the abdomen linked to heart disease, diabetes, and metabolic disorders.

Implications For Busy People

The findings validate the “weekend warrior” approach, showing that even condensed exercise schedules can deliver meaningful health benefits. For adults balancing work, family, and other commitments, this once-weekly workout offers a sustainable way to stay fit without sacrificing health outcomes.

 Fitness Insights

• Once-weekly brisk interval walking reduces belly fat effectively
• Comparable results to thrice-weekly workouts in clinical trial
• Improves cardiorespiratory fitness and reduces visceral fat
• 75 minutes of interval walking in one session is sufficient
• Evidence supports “weekend warrior” exercise patterns for busy individuals

Sources: University of Hong Kong (HKUMed), Nature Communications, SciTechDaily, Knowridge